Last week, we looked at the importance of staying hydrated and learned about different strategies to help you drink enough fluids throughout the day. Here in Portland, we continue to have temperatures much higher than normal. This past Friday, it was 100 degrees in some places. It is important to drink lots of fluids in the heat, but there are foods you can choose that can help prevent dehydration. These fruits and vegetables provide important vitamins and minerals to improve ADHD symptoms. These 15 hydrating foods all contain at least 85% water to help you stay hydrated with food.

As the weather starts to get warmer, I tend to move away from using the crockpot. This spring I am going to try something new and continue to use the slow cooker to make more seasonal dishes. The bottom line is that the slow cooker makes life easier and allows me to do yard work all day and still have a delicious meal on the table for dinner. This week's slow cooker recipe is Succulent BBQ Chicken. This recipe can be rich in vitamin B6 and zinc, which can improve ADHD symptoms, if you choose a combination of light and dark meat. Chicken is also a great source of protein, which is also important for individuals with ADHD. The trick to this recipe is...

This week we have focused on the important role that vitamin B6 plays in improving the symptoms of ADHD. Increasing your vitamin B6 intake leads to increased levels of dopamine in the brain. Increased dopamine leads to increased attention and the ability to stay alert. Luckily, there are many ways to meet your vitamin B6 needs. Women need 1.3-1.5 mg of B6 and Men need 1.2-1.7 mg of B6. There are a wide variety of foods that contain vitamin B6, but it is important to choose the foods that have a higher biological value so your body will absorb more of the nutrient. Here are some of the top sources of Vitamin B6 to help you maximize your intake.

Over the last few weeks, we have discussed the importance of dopamine and how individuals with ADHD have lower levels of dopamine in their brains. We have discovered that increased levels of dopamine lead to improved ADHD symptoms. At this point, we know that protein, zinc, iron and magnesium impact dopamine levels. Dopamine is formed through amino acid metabolism, which requires certain coenzymes. One of these coenzymes is Vitamin B6 (also known as Pyridoxine), which is this week’s nutrient to focus on.

Last week, we investigated the role that magnesium can play in ADHD, but the key to absorbing magnesium is having adequate levels of vitamin B6. Although more research is needed, one study found that symptoms of ADHD improved in children during an 8-week trial of magnesium and vitamin B6 supplementation. After the trial concluded and the supplements were discontinued, the ADHD symptoms returned. The study determined that magnesium cannot be absorbed into blood cells if vitamin B6 is not readily available. The active form of this vitamin (pyridoxine) is pyridoxal phosphate. This active form is involved in almost all reactions of amino acid metabolism in the body. One major role of the active form of B6 is in the production of neurotransmitters, which play a role in the behaviors associated with ADHD. Vitamin B6 leads to increased levels of dopamine, which causes increased alertness. This evidence shows that B6 must be included in treating ADHD symptoms. Meeting your vitamin B6 needs can easily be accomplished by including the right food sources in your diet, specifically: